Wide-Grip lat pulldowns
3 sets 12-12-8
V-Bar pulldown
3 sets
Seated cable rows
3 sets
Leverage row
3 sets
Hyperextensions (2nd n 3rd sets with a 10kg plate held on my chest)
3 sets - i was gettin some serious ache/pain in my lower back afterwoards tho lol this is the first time ive done hyperextensions, is it cos im doin it wrong (not sure how icould? lol) or is it cos its first time
Dumbell one arm row
3 sets but when i get to this im so worn out and in pain i can barely do it with the 16kg lol so i jus try squeeze 1-2 solid sets n call it a day

use dumbells for shrugs. tho if ur planning to use 20kg then using the plates is fine.

i used dumbells for shrugs the last time i tried it, i think with 35kg or something n i was struggling to grip it lol altho my gym gloves r worn out/shit n will be getting new ones on thursday. will try again next time with dumbells.

what's the difference between front dumbell raise and side dumbell raise?

also im assuming you raise both dumbells at the same time when doing side n not jus 1 at a time like in front raises?

Originally Posted by Fewie

Would u not use barbell as you can go much heavier for shrugs

@Kebab if ure forearms are aching it could be your griping the weights to tight

never thought about usin the barbell for shrugs lol, i never see no1 in the gym do it thats y ppl jus use the machine or the 20kg plates

i used dumbells for shrugs the last time i tried it, i think with 35kg or something n i was struggling to grip it lol altho my gym gloves r worn out/shit n will be getting new ones on thursday. will try again next time with dumbells.

what's the difference between front dumbell raise and side dumbell raise?

also im assuming you raise both dumbells at the same time when doing side n not jus 1 at a time like in front raises?

side lateral raise = raise ur arms to ur side like ur making a "T" shape with ur body

don't need gloves, they make it harder (more distance between ur hand and the bar = less leverage). chalk is better, reduces friction yet improves grip.

Originally Posted by Stephan El Shaarawy

i hate wearing gloves in the gym, the only think i take is wraps, invest in some of theses for rows, shrugs & deadlifts @Kebab

are all wrap brands the same bro, which should u get?

P - Money: "...I'm sick and tired of people like this guy just ruining shit- like he will go places and just spread nothing but bad vibes and name for grime"

@Kebab refer to my shoulder workout can't remember what thread it was in...prob this one lul

erm for back it don't seem too bad id just start with the close grip (V Bar w.e u refer to it as) after ur pull ups obviously.. then move onto a bent over row/t bar row maybe both then hit wide grip lat pull then cable row, single arm rows 2sets of then finish on ur hyperextentions if u want id do deadlifts last or 2nd from last tho thats me...